Eating two slices of ham a day may increase your risk by 15%

To conduct the study, a team of researchers from the University of Cambridge analysed 31 individual studies from 20 countries.

A total of approximately 1.97 million people were included in the study, of whom 107,271 were diagnosed with type 2 diabetes during the 10-year follow-up period.

A study into people's eating habits found that people who eat about 50 grams of processed meat per day (equivalent to two slices of ham) had a 15% higher risk of developing type 2 diabetes within the next 10 years.

They also found that eating 100 grams of unprocessed red meat each day (the equivalent of a small steak) was associated with a 10% higher risk.

Eating 100 grams of chicken per day was also associated with an 8% increased risk, but this association weakened in further analyses using different assumptions.

Dr. Silvana ObiciChief of the Endocrinology Department Stony Brook School of Medicine Commenting on the findings, interim medical director of the Stony Brook University Hospital Diabetes Center, who was not involved in the study, said: “This is an important study that confirms the association between higher red and processed meat intake and increased risk of type 2 diabetes through a more comprehensive analysis of a large, previously studied cohort.”

But Obici cautioned that a statistical association does not necessarily mean causation.

“Furthermore, cooking methods such as deep frying and browning meat at high temperatures can produce by-products that are well known to affect glucose metabolism (e.g. Advanced glycation end “It's the (final product),” Obici added.

Jennifer Pariana registered dietitian. HoodesIn addition, processed meat contains high levels of Saturated fatsPreservatives such as sodium and nitrates are said to cause insulin resistance.

“especially, Researcher “Researchers believe that nitrosamines, chemicals produced from the nitrites and nitrates used in processed meats, may damage DNA and harm insulin-producing cells in the pancreas, lowering insulin levels,” she said.

Parian said the effect of red meat on gut bacteria may also be a factor. Alistipes Tea Bacteria Linked HbA1c levels are elevated, indicating poor blood sugar regulation/control.

“In addition, red meat is rich in heme iron, Oxidative stress Inflammation is both Involved It impacts on the development of diabetes,” she concluded.

Parian suggested some alternatives to red and processed meat that may help reduce the risk of type 2 diabetes.

First, plant protein. beanslentils, ChickpeasTofu is rich in protein fiber“You can get a healthy diet and essential nutrients without the high levels of saturated fat found in meat,” she said.

Science says that vegetarian and vegan diets Related Parian added that it also reduces the risk of type 2 diabetes, heart disease and cancer.

She likes curried chickpea salad with mayonnaise, curry powder and red onion. celeryDry cranberry A delicious alternative to processed meats.

Smoked tofu's smoky flavor and meaty texture can also help satisfy your meat cravings.

Also, fish, especially salmon, sardineFish such as salmon, lamb, and mackerel can be a tasty alternative to other meats, and are rich in heart-healthy omega-3 fatty acids, she says.

“I buy frozen salmon and cook it at home frozen in flakes. Air Fryer“If you have leftover salmon, you can make a sandwich or wrap to eat later,” Parian says.

A large new study has found a link between red and processed meat consumption and the risk of type 2 diabetes.

Eating these meats may increase your risk.

Experts say this could be due to several factors, including the saturated fat in red meat, advanced glycation end products formed when meat is cooked at high temperatures, the sodium and preservatives in processed meat, the effect of red meat on gut bacteria, and the high content of heme iron in red meat.

Healthier alternatives to red and processed meat include plant-based foods and fish.